Author: Brandon Albright

PAX: Frugal Macdoogal (QIC), Skid Mark, Black Widow, Too Tall, Yard Sale, FNG Foley

Mosey down to the amphitheater

WOR:

SSH x 15, GM x 15, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, One set of AJs

Grab dumbbells from the weight room (15 or 20lbs.)

THANG:

• 11s:
  • WWI
  • Weighted bear crawl to the other side
  • Derkins

• Battle ropes: partner up.  One partner on the ropes and the other resting.
  • 20 seconds: small alternating waves
  • 15 seconds: small waves
  • 10 seconds: big alternating waves
  • 10 seconds: power slams
  • 15 seconds: outside circles
  • 15 seconds: inside circles
  • 20 seconds: power slams

• 7s:
  • Squat into thruster with the dumbbells
  • Weighted lateral bear crawl
  • AJs

Return the weights then mosey to the top lot for COT.

17 PAX: Big Stick (QIC), Frugal Macdoogal, Grisham, Red Skull, Razorback, Vegemite, Hot N Ready, Shocker, Funyuns, Yard Sale, Donuts, Dilly Dilly, Black Lung, Blue Mule, Bagger Vance, Moneyshot, Floppy Disk

QIC rolled in hot right at 0530 and we moseyed to the football field.

SSH x 69, Low and Slow Merkins x 11, WMH x 12

100 Yard Sprints x 7 with exercise between sets.  Rotated between 10 burpees, 10 merkins and 10 power merkins.

Mosey down to the amphitheater, partnered up and grabbed 20/25lb dumbells per group.

Part One:

• Partner One would do 5 sets of AJs and then 15 merkins.
• Partner Two would do 15 curls, 15 overhead press, and then wall sit and wait
• Rinse and repeat x 3

Part Two:

• Partner One would do 3 sets of AJs and then 15 power merkins.
• Partner Two would run the quad loop then wall sit and wait
• Rinse and repeat

Part Three:

• All PAX would do 3 sets of AJs and then 15 power merkins.

Mosey to the quad for SSH x 69.

Mosey to the parking lot, wrapping things up with 15 power merkins.

PAX: Frugal Macdoogal (QIC), Skidmark, Shocker, Hot N Ready, Keep the Change, Princess Aurora, Hambone, T-Cell, Vegemite, En Fuego, Prevac, Yard Sale, Porcelain, Firefox, Tampa Libra, Diffuser (FNG), Rocksteady (FNG)

17 PAX rolled up on a humid morning to sweat off their July 4th endeavors with a friendly game of ultimate frisbee, F3 approved.

Here’s what went down:

Disclaimer then mosey up to the football field.

WOR:

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Overhead Claps x 10, Seal Claps x 10, Merkins x 10, Squats x 10

The Thang:

We broke off into two teams – the West Side vs. The Shire for a game of ultimate frisbee with a little added F3 fun.   If a team scores, the scoring team does 20 squats and the team that gave up the score does 20 merkins.  Also, every 5 minutes QIC would stop the game and we would all do 5 burpees.  In addition, every time a team turned the frisbee over, they would do an up-down.  We played on the entire football field which made for plenty of running.

The men of the West Side came strong in numbers and skills to take on the home standing guys from The Shire.  Unfortunately for the good guys, the West Side defeated the Shire 6-4.

We ended the morning with an AYG sprint – The Shire x 100 yards, West Side x 50 yards.

COT

It was a fun morning and hoping that this becomes a regular occurrence.

Till Next Time,

Frugal

7 showed up at The Hill for a humid and sweaty 70 degree morning to get better together.

PAX: Frugal Macdoogal (QIC), Moneyshot, Vegemite, Cinderella, Shank, Hambone, FNG Slugs & Bugs

WOR:

Mosey to the football field

SSH x 10, GM x 10, WMH x 10, FBAC x 10, RBAC x 10, Seal Claps x 10, Overhead Claps x 10, Merkin x 1, Squat x 1, Jog to goal line.

THANG:

• Broad Jump x 20 yards then sprint 80 yards to other end zone
• Rinse and Repeat
• Mosey to the Amphitheater and grab small dumbbells from the weight room
• 11s:
  • Weighted AJ
  • Farmers Walk to the top of the stairs toward quad
  • Weighted Burpees
• Partner Up
  • Partner One: Dumbbell Deadlift
  • Partner Two: Run to the end of the sidewalk and back (around 320 yards)
  • Rinse and Repeat
• One Minute Dumbbell AMRAPS
  • Curls
  • Forearm Curls/Reverse Forearm Curls
  • Shoulder Press
  • Chest Flys
  • Press
  • Shoulder Raises
  • Weighted Wall Sits

Return weights and mosey to the top lot

Flutter kicks and toe touches till all in

COT

Great work guys!

Always a pleasure to lead.

Frugal

PAX: Big Stick (QIC), Goose, Frugal Macdoogal, Money Shot, Owl Bait (F3 Charlotte), Black Lung, Foxtrot, Hacker, Funyuns, Big Bang, Lunch Lady, Skidmark, Venus, Cowboy, Bagger Vance, FNG Wonderland

WOR:
Mosey up to the football field.

SSH x 20, Good Mornings x 15, WMH x 15

THANG:
10 Squats then Sprint 100 yards.  Repeat x 5

Long mosey over to the tennis courts.  Line up on baseline for shuttle sprints

2 Merkins, then 8 shuttle sprints (baseline to net = 1 sprint).  Repeat with 9, 10, 11, 12, 13, and 14 sprints before lightning forced us to go inside.  We have a lightning detection alarm we call Thor at the Hill that goes off when there’s lightning in the area – he started screaming so we moseyed to the MS gym.

10 irkins then 10 sets of bleacher jumps (10 steps each set) followed by 10 derkins.

Mosey to the opposite wall and wall sit and wait till all in.

Suicides Rounds One and Two: Sprint to mid court and back, bottom of bleachers and back, top of bleachers (at the top of bleacher you would do 10 merkins) and back.  Every time you crossed mid court you would do 2 burpees.

Suicides Rounds Two and Three: Same as above but 20 dips at the top of the bleachers and two merkins at mid court.

Suicides Rounds Four and Five: Same as above but 5 burpees at the top with nothing at mid court.

Mosey to the top lot.

Flutter kicks x 61

COT

17 PAX: Frugal Macdoogal (QIC), Blue Mule, DMish, Too Tall, Money Shot, Dr. Smartt, Yard Sale, Funyuns, Vegemite, Dilly Dilly, Old Hickory, Heister, Venus, Umbrella, Mickey Mouse, Pop-A-Lock, Vocals

At 0530, QIC did a quick disclaimer and decided to skip the WOR to mosey to the weight room and dive right in.  All PAX partnered up, grabbed a plate (45lbs) per person and moseyed to the top of the hill at the east side of the football bleachers for three rounds of fun.

ROUND ONE:

• Partner One runs down the hill and back (approx. 300 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Clean and Press
  • RDLs
  • Overhead Squat
  • Floor Press

ROUND TWO:

• Partner One would run down the hill and back (approx. 150 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Curls
  • Triceps Extensions
  • Bent Over Rows
  • Overhead Reverse Lunges

ROUND THREE:

• Partner One would run down the hill and back (approx. 100 meters) while Partner Two does a weighted exercise with the plate. Rotate until complete the following four exercises and then weighted wall sit until all in.
  • Weighted Plank
  • Chest Press
  • Around the World
  • American Hammer

Mosey back to the weight room to return the plates and call it a day.

Good work fellas!

1. Why is there snow on the ground in March in Nashville?

2. 13 PAX didn’t seem to mind as they came out to partake in the fun that is The Hill.

PAX: Frugal Macdoogal (QIC), Foxtrot Talks a Lot, Money Shot, Tampa Libra, Tokyo Rose, Lunch Lady, Vegemite, CAPSLOCK, Black Widow, Bicentennial Man, Big Stick, Grease Trap, Bagger Vance

Grease Trap and Bagger Vance elected to get a lovely ruck in in preparation for their upcoming events while the rest of the PAX moseyed down to the weight room.

WOR:

SSH x 10, Squats x 10, Good Mornings x 10, WMH x 10

THANG:

We partnered up and grabbed a trap bar (135lbs.), dumbbells (20-25lbs.), and a jump rope per group and then headed out to the front of the library.

Exercise one: Partner One farmers walk around the library loop, stopping halfway through for 10 trap bar deadlifts. Partner Two burpees until partner begins deadlifts. Partner Two sprints to switch with Partner One – gets trap bar, deadlifts, then farmers walk back to starting point while Partner One sprints back to starting point and does burpees until partner arrives.

Exercise two: Same as exercise one, except dumbbell curl instead of burpees.

Exercise three: Same as above, but jump rope instead of curls.

Exercise four: Same as above, but dumbbell shoulder press instead of jump rope.

Exercise five: Partner One trap bar squat jumps x 20 while Partner Two jump ropes.  Switch and repeat.

Exercise six: Partner One trap bar shrugs x 30 while Partner Two merkins. Switch and repeat.

Exercise seven: Partner One trap bar calf raises x 30 while Partner One american hammers.

Mosey to weight room to return weights, grab dumbbells, and head out to amphitheater.

Exercise eight: Curl Train – curls x 8 each arm with 10lbs, 12lbs, 15lbs, 20lbs, 25lbs, 30lbs, then back down 30, 25, 20, 15, 12, 10.  PAX get in a line and start doing burpees when the first person begins.  When the first person ends (and each person thereafter), he does AJs (amphitheater jumps) until all PAX finish.  Unfortunately, we ran out of time and QIC called it early.

Mosey to top lot for COT.

Done!